Shaker Things Up: These Healthy Salt Substitutes Are the Real Deal

Posted on May 8, 2020 by Leslie Wu

We’re used to watching a chef sprinkle that last flourish of finishing salt on a dish as part of cooking shows and competitions — or stress the importance of salt as a part of the cooking process. For those of you who want to reduce your salt intake a little, however, there are plenty of salt substitutes that ramp up the flavour without the sodium — such as herbs, spices and ingredients from your pantry.

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Garlic

Garlic is a staple ingredient in kitchens around the world for a reason: whether served raw in vinaigrettes or pleasantly mellow when roasted, garlic’s flavour forms the basis for many of the world’s best cuisines. Try this <a href="https://www.foodnetwork.ca/recipe/30-cloves-of-garlic-sauce/21392/" rel="noopener noreferrer" target="_blank">garlic-forward sauce</a> (containing a whopping 30 cloves!) over roasted meat or grilled vegetables.
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Nutritional Yeast

A favourite ingredient in vegan dishes to replicate the salty goodness of Parmesan, nutritional yeast is perfect over casseroles, stews and even popcorn. Try one of these <a href=" https://www.foodnetwork.ca/healthy-eating/blog/nutritional-yeast-recipes/" rel="noopener noreferrer" target="_blank">nutritional yeast recipes</a> or whip up a batch of <a href=" https://www.foodnetwork.ca/recipe/lentil-mushroom-meatballs/19517/" rel="noopener noreferrer" target="_blank">Lentil Mushroom Meatballs</a>.
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Kelp/Sea Vegetables

Salty from seawater and its own natural salinity, kelp and other sea vegetables can be served dried (such as dulse, popular through the Maritimes; or the toasted nori wrapped around a sushi roll) or fresh in the cuisines of Japan and China. Salty kombu (a savoury kelp) forms the base of a delicious broth for these <a href="https://www.foodnetwork.ca/recipe/shrimp-and-leek-soba-noodles/19690/" rel="noopener noreferrer" target="_blank">Shrimp and Leek Soba Noodles</a>.
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Liquid Aminos

Diners with dietary restrictions on gluten may already be familiar with the wonders of liquid aminos, which is often used as a substitute for soy. With a meaty umami flavour and a dark colour, liquid aminos can be used to boost the colour and richness of traditional meals, such as this <a href=" https://www.foodnetwork.ca/recipe/soy-and-cider-brined-turkey-on-toast-points-with-maple-soy-gravy/15037/" rel="noopener noreferrer" target="_blank">Soy and Cider-Brined Turkey on Toast Points With Maple Soy Gravy</a>.
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Vinegar

Adding an acidic component can balance out an overly sweet ingredient or perk up an otherwise flat-tasting dish. Vinegars vary widely in flavour profiles and usage, from a mild rice wine vinegar to a complex aged sherry. Blending together a simple dressing just takes a quick shake of a jar, but think beyond salads and splash some onto meats or seafood such as this <a href=" https://www.foodnetwork.ca/recipe/grilled-whole-mediterranean-fish-with-aged-sherry-vinegar-tarragon-vinaigrette/16251/" rel="noopener noreferrer" target="_blank">Grilled Whole Mediterranean Fish With Aged Sherry Vinegar Tarragon Vinaigrette</a>.
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Lemon Juice

Sometimes the best way to lift a dish is with a splash of acid — and it can be as simple as squeezing a lemon over your meal for a final finishing touch. You can also build this brightness in right from the start, by layering zest and juice into the meal, like with this <a href=" https://www.foodnetwork.ca/in-season/blog/lemon-rosemary-risotto-with-fiddleheads-and-spot-prawns-from-dans-good-side-4733/" rel="noopener noreferrer" target="_blank">Lemon Rosemary Risotto With Fiddleheads and Spot Prawns</a>.
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Smoked Paprika

Smoked paprika has a deep, powerful flavour that you may have encountered in dishes from Spain (especially dried chorizo) or spice rubs and barbecue sauces. Due to its similarity in flavour to meat products such as bacon, smoked paprika can also be used in vegan dishes to evoke meaty flavours, such as in these <a href=" https://www.foodnetwork.ca/recipe/vegan-potato-pepper-and-olive-phyllo-cups/19383" rel="noopener noreferrer" target="_blank">Vegan Potato Pepper and Olive Phyllo Cups</a>.
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Cumin

The unmistakable aroma of cumin, whether in seeds or ground form, forms the base notes in many spice mixes such as garam masala, baharat and chili powder. Try making this versatile <a href=" https://www.foodnetwork.ca/recipe/cumin-seed-oil/6830/" rel="noopener noreferrer" target="_blank">Cumin Seed Oil</a> to add to dressings or sauces — or cook up a batch of these delicious <a href=" https://www.foodnetwork.ca/recipe/cumin-roasted-shrimp-with-green-chile-cocktail-sauce/20901/" rel="noopener noreferrer" target="_blank">Cumin-Roasted Shrimp With Green Chile Cocktail Sauce</a>.
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Turmeric

Thanks to golden milks and other on-trend uses, turmeric is having its time in the spotlight and for good reason: the sunny colour and beautiful flavour it lends is invaluable in dishes from India and throughout Asia. Try it in rice, soups or this <a href=" https://www.foodnetwork.ca/recipe/curry-cauliflower-soup-currants-dried-apricots-and-toasted-almonds/13501/" rel="noopener noreferrer" target="_blank">Curry Cauliflower Soup With Currants, Dried Apricots and Toasted Almonds</a>.
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Mushrooms

Mushrooms are a great source of the earthy flavours often associated with umami. Splash in some mushroom stock for salty notes or sauté some fresh mushrooms to add to a dish. Dried mushrooms, such as porcini or <a href="https://www.foodnetwork.ca/in-season/photos/morel-mushrooms-recipes/#!morel-recipes-wild-mushroom-risotto" rel="noopener noreferrer" target="_blank">morels</a>, can also add excellent flavour to recipes such as <a href=" https://www.foodnetwork.ca/recipe/french-onion-soup-with-porcini/19503/" rel="noopener noreferrer" target="_blank">French Onion Soup With Porcini</a>.
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Cardamom

From Sweden to Asia, green and black cardamom pods and powders provide a rich and complex flavour to everything from cookies to chai. Whether you use it in a curry or a raw dish such as this <a href=" http://www.foodnetwork.ca/recipe/coconut-bean-salad/11351" rel="noopener noreferrer" target="_blank">Coconut Bean Salad</a>, you’ll fall in love with the delicate aroma and taste.
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Chili Flakes or Red Pepper Flakes

Sprinkled across pizza, pasta or heated in oil for a fiery level of flavour, red pepper flakes with seeds or chili flakes (often seedless) can be the building blocks for many low-sodium recipes. Pasta and fish take exceptionally well to chili flakes — try both of them together in this <a href=" https://www.foodnetwork.ca/shows/everyday-italian/recipe/sicilian-penne-with-swordfish-and-eggplant/15997/" rel="noopener noreferrer" target="_blank">Sicilian Penne With Swordfish and Eggplant</a>.
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Cayenne

Spicy cayenne, whether ground into a powder and used in rubs or chilis — or used fresh in hotter than hot sauces, offers a heck of a kick. Try spicing up your life by making your own <a href=" https://www.foodnetwork.ca/kitchen-basics/blog/turn-up-the-heat-with-homemade-hot-sauce/" rel="noopener noreferrer" target="_blank">homemade hot sauce</a> or <a href=" https://www.foodnetwork.ca/recipe/chicken-drumsticks-with-coffee-barbecue-sauce/3147/" rel="noopener noreferrer" target="_blank">barbecue sauce</a>.
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Sesame Oil or Seeds

Nutty sesame seeds are used around the globe, in Israeli and Middle Eastern tahini sauce, Egyptian dukkah or Japanese furikake blends, while toasted sesame oil is used to cook or finish dishes across Asia. Try sprinkling a few seeds across a finished dish or combine seeds and oil in a dressing such as this <a href=" https://www.foodnetwork.ca/recipe/asian-green-bean-salad-with-three-sesame-dressing/9666/" rel="noopener noreferrer" target="_blank">Long Bean Salad With Three Sesame Dressing</a>.
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Pepper/Grains of Paradise

Pepper, like vinegar, comes in a multitude of hues and tastes — from brined young green peppercorns to traditional dried black pepper (floral pink peppercorns and citrusy grains of paradise aren’t technically pepper, but are often lumped into this category). Although pepper is often thought of as a spice for savoury dishes, it also makes a lovely dessert addition, such as in these <a href=" https://www.foodnetwork.ca/recipe/pfeffernusse-cookies/16927/" rel="noopener noreferrer" target="_blank">Pfeffernusse Cookies</a>.
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Basil

For gardeners, there’s a wonderland of basil varieties from cinnamon and lemon, but the most common form is the ubiquitous green variety that serves as the base for many Italian dishes, such as pasta or sauces. Try this vegan take on gnocchi with a delicious, <a href=" https://www.foodnetwork.ca/healthy-eating/blog/vegan-grain-free-gnocchi-high-protein-pesto/" rel="noopener noreferrer" target="_blank">high-protein pesto</a> that can be dolloped onto anything that needs a splash of green.
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Oregano

Dried or fresh oregano can be used to perk up pizza, enliven a marinade or add flavour to meats or salads. Try grinding it with a mortar and pestle for a <a href=" https://www.foodnetwork.ca/recipe/herb-roasted-chicken-breasts/10112/" rel="noopener noreferrer" target="_blank">roasted chicken breasts </a> coating or mix with ricotta and spoon onto <a href=" https://www.foodnetwork.ca/recipe/grilled-pizza-with-hot-sausage-grilled-peppers-and-onions-and-oregano-ricotta/15800/" rel="noopener noreferrer" target="_blank">grilled pizza </a>.
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Mint

Anyone who has had mint take over their herb garden knows that this sturdy herb has an impressive aroma and hardy disposition. Use it to <a href=" https://www.foodnetwork.ca/recipe/edamame-mint-crusted-lamb-chops/12922/" rel="noopener noreferrer" target="_blank">crust lamb chops</a>for a beautiful colour or enjoy it fresh in a <a href=" https://www.foodnetwork.ca/recipe/fresh-tomatillo-mint-salsa/16854/" rel="noopener noreferrer" target="_blank">tomatillo salsa</a> or <a href=" https://www.foodnetwork.ca/comfort-food/blog/mint-julep-from-the-hot-plate-5367/" rel="noopener noreferrer" target="_blank">julep</a>.
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Ginger

A bit of heat and a tangy base note makes ginger — whether powdered, pickled or served raw — a favourite in kitchens almost everywhere. From tea to cookies to cooked dishes, ginger is used as a digestif and flavour additive so tasty you’ll never miss the salt. Try ginger-forward <a href="https://www.foodnetwork.ca/recipe/sweet-heat-chicken-thighs/22330/" rel="noopener noreferrer" target="_blank">Sweet Heat Chicken Thighs</a>, with two tablespoons of ginger driving the spice levels up in each bite.
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Saffron

Although saffron is higher in sodium than the other options on this list, you only need to use a little in order to get a lot of flavour. Its cheerful orange-hued tint lightens up dishes from Spanish rice to Persian desserts. Try this grilled <a href=" https://www.foodnetwork.ca/recipe/seafood-and-sausage-paella/12559/" rel="noopener noreferrer" target="_blank">Seafood and Sausage Paella</a>, which uses only a pinch of saffron threads (use water or low-sodium chicken stock for the liquid to keep salt content low).
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